Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life

cultivated since Aztec times; today, most white chia is grown in the fertile soil of the Amazon basin in Peru. Partly because of the rich soil in which it is grown, white chia is extremely nutrient dense: Packed with trace minerals, vitamins, and essential fats, it is a sound addition to any diet.
     
    Because of its EFA profile, white chia seeds are most often compared with flaxseed. Both are rich in omega-3. Unlike flaxseed, however, white chia doesn’t need to be ground in order for the body to access its nutrition. White chia helps speed recovery, as it consists of about 20 percent high-quality protein and is packed with antioxidants. Particularly high in magnesium, potassium, calcium, and iron, white chia can effectively replenish minerals used in muscle contractions and lost in sweat. It is also high in both soluble and insoluble fiber, which helps sustain energy and maintain fullness. White chia can be used to replace up to one-fifth of regular flour in baking, to add nutrition and crunch, or substituted at a 1:1 ratio for ground flaxseed in recipes. I often sprinkle about a tablespoon over my salads.
     
    White chia is not yet commonly available in North America; however, as its benefits become appreciated, more and more health food stores are beginning to stock it.
     

yerba maté
     
    Yerba maté is a South American plant whose leaf is commonly used to make a tea-like infusion. Yerba maté is similar to green tea in many nutritional respects. It is rich in chlorophyll, antioxidants, and numerous trace minerals and is a good digestive aid. Since yerba maté contains caffeine, once I have recalibrated, I use it sparingly. As I discussed in Chapter 4, yerba maté is one of the healthiest forms of stimulation. Its effect on the recalibrated body in terms of delivering energy is significant. It is the ideal food to help you “rise to the occasion” in terms of improved productivity and increased athletic performance because it brings on short-term production stress. For this reason, several of my sport-specific recipes call for yerba maté, first ground to a fine powder in a coffee grinder.
     
    Yerba maté is grown primarily in Paraguay. When selecting yerba maté, I recommend you choose one that is either “wild harvest” or has been grown “with” the jungle, rather than instead of the jungle. By avoiding yerba maté grown on plantation-style farms that replaced old-growth forest, you are supporting farmers of wild-harvest yerba maté, and helping prevent the clearing of old-growth rain forest—as long as these farmers’ product is economically viable to produce, the land will not be cleared for plantations or other purposes.
     

additives
     

agave nectar
     
    Agave nectar comes from the blue agave cactus. The agave plant is a source of national pride in Mexico, where it is predominantly grown. Its nectar is fermented to make tequila. Unfermented agave is an excellent source of easily digestible, slow-release carbohydrate and trace minerals. With its honey-like consistency and light, sweet taste, agave nectar is easy to get down while exercising, making it especially useful as fuel for athletic performance.
     
    Because it consists of about 90 percent fructose—the reason for its slow release—agave nectar nicely complements dates, with their high glucose levels. I combine agave nectar with dates in several of my sport-specific recipes for this reason. Agave nectar is a good choice for a healthy sweetener; it can be used in place of honey or sugar in many conventional recipes.
     

apple cider vinegar
     
    A bit of an anomaly in that it is acidic, yet upon digestion becomes alkaline-forming, apple cider vinegar adds plenty of potassium to sauces and salad dressings. Made from fermented apples, cider vinegar is considered a healthy vinegar, while traditional white vinegar is not. It also contains malic acid, which aids in digestion.
     

balsamic vinegar
     
    Originally made only in Italy and aged in wooden barrels, most of the balsamic vinegar consumed in North America today comes from California. As with apple cider vinegar, balsamic has an alkalizing effect on the system. Combined with an oil blend, such as my EFA Oil Blend (recipe, page 210), or with just hemp oil on its own, balsamic vinegar makes a good salad dressing base.
     

ginger
     
    Fresh ginger is a worthy addition to any diet. Ginger can help the digestion process and ease an upset stomach. I use it in many recipes. Ginger has